May 30, 2024
Total Gym "Core Dynamics" Workout Upper Body Series YouTube

Get Ready to Feel the Burn with These Total Gym Core Workouts

When it comes to getting a strong and toned core, the Total Gym is your secret weapon. With its versatile design and adjustable resistance levels, this fitness machine allows you to target your abs from all angles. In this article, we will explore 10 effective Total Gym core exercises that will help you sculpt your abs and achieve your fitness goals.

1. Plank Pike

The Plank Pike is an advanced core exercise that targets your upper and lower abs, as well as your shoulders and back. Start by assuming a plank position with your feet on the glideboard and your hands on the floor. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape. Slowly lower your hips back down to the starting position and repeat for 10-12 reps.

2. Russian Twist

The Russian Twist is a classic core exercise that targets your obliques, helping you achieve a slim and defined waistline. Sit on the glideboard with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground. Twist your torso to the right, bringing your left elbow towards your right knee. Return to the center and repeat on the other side. Aim for 15-20 reps on each side.

3. Bicycle Crunch

The Bicycle Crunch is a highly effective exercise for targeting your entire core, including your rectus abdominis and obliques. Lie on your back on the glideboard with your hands behind your head. Lift your head, shoulders, and feet off the ground. Bring your right elbow towards your left knee, while straightening your right leg. Switch sides and repeat in a pedaling motion. Complete 10-12 reps on each side.

4. Side Plank with Leg Lift

The Side Plank with Leg Lift is a challenging exercise that targets your obliques and outer thighs. Start by lying on your left side with your forearm resting on the glideboard and your legs extended. Lift your hips off the ground, forming a straight line from your head to your heels. Extend your right leg up towards the ceiling, then lower it back down. Repeat for 10-12 reps on each side.

5. Mountain Climbers

Mountain Climbers are a dynamic core exercise that also engages your shoulders and legs. Start in a plank position with your hands on the glideboard and your feet on the floor. Bring one knee towards your chest, then quickly switch legs in a running motion. Keep your core engaged and your hips stable throughout the movement. Aim for 30-40 seconds of continuous movement.

6. Leg Pull-In

The Leg Pull-In is a challenging exercise that targets your lower abs and hip flexors. Start by lying on your back on the glideboard with your legs extended. Lift your legs up towards the ceiling, then slowly lower them back down without touching the ground. Keep your core engaged throughout the movement. Complete 10-12 reps.

7. Superman

The Superman exercise targets your lower back, glutes, and hamstrings, while also engaging your core for stability. Lie face down on the glideboard with your arms extended overhead. Lift your chest, arms, and legs off the ground, squeezing your glutes at the top. Hold for a few seconds, then lower back down. Repeat for 10-12 reps.

8. Pike to Plank

The Pike to Plank exercise is a challenging movement that targets your entire core, including your abs, obliques, and shoulders. Start in a plank position with your feet on the glideboard and your hands on the floor. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape. Slowly lower your hips back down to the starting position, then lift one leg off the glideboard and hold a single-leg plank. Alternate legs and repeat for 10-12 reps.

9. Scissor Kick

The Scissor Kick is a great exercise for targeting your lower abs and hip flexors. Lie on your back on the glideboard with your legs extended. Lift your legs off the ground and cross one leg over the other, then quickly switch legs in a scissoring motion. Keep your core engaged and your lower back pressed into the glideboard throughout the movement. Aim for 30-40 seconds of continuous movement.

10. Ab Crunch

The Ab Crunch is a classic core exercise that targets your upper and lower abs. Sit on the glideboard with your knees bent and your feet flat on the floor. Lean back slightly and place your hands behind your head. Engage your core and curl your torso forward, bringing your elbows towards your knees. Slowly lower back down to the starting position and repeat for 10-12 reps.

By incorporating these 10 Total Gym core exercises into your workout routine, you can strengthen and sculpt your abs like never before. Remember to always warm up before exercising and listen to your body to avoid injury. With consistency and dedication, you will be on your way to a strong and toned core in no time!